A recent study by Penn State researchers found that macadamia nuts are a terrific source of heart-healthy monounsaturated fatty acids (i.e., “good” fats), which help reduce cholesterol and triglyceride levels. By pairing these healthful nuts with omega-3 fatty acid-rich salmon, the chefs at Cal-a-Vie health spa in Vista, CA, have created a deliciously satisying recipe that is also good for your heart. Check out their cookbook, Cal-a-Vie Living (Favorite Recipes Press, 2007), for more healthful recipes.

Macadamia-Crusted Salmon
Serves 4

4 boneless salmon fillets (3-ounces each)

Salt and white pepper, to taste

1 teaspoon vegetable oil

1 tablespoon Dijon mustard

½ tablespoon chopped macadamia nuts

¾ cup Panko (Japanese) bread crumbs

½ teaspoon curry powder

1 teaspoon Splenda

¼ cup cilantroDirections: Preheat oven to 450ºF. Season salmon with salt and white pepper.

Preheat a skillet over high heat. Add oil, then salmon filllets, and pan-sear, flipping once to brown on each side. Fillets should be rare. Place fillets in an oven-safe baking dish that has been lightly coated with cooking spray. Spread tops of fillets with mustard, and set aside.

Meanwhile, place nuts into a food processor and chop until mealy. Add bread crumbs, curry powder and Splenda, and pulse until combined. Add cilantro, and pulse a couple times more, until green specks are seen throughout. Spoon mixture onto mustard side of each salmon fillet. Bake for 8-10 minutes, or until medium-well.

Nutrition Score (per serving)

282 calories (61% from fat)

Fat

19 g (3.1 g saturated)

Carbs

10 g (13%)

Protein

18 g (26%)

Calcium

24 mg

Iron

0.8 mg

Sodium

202 mg

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Macadamia-Crusted Salmon